Weight Loss Checklist

Weight loss gimmicks are a multi million dollar business. There are books, meetings, counselors and proprietary eating plans available around every corner.

I've bought into some of these plans. I've read a few books, attended a few meetings, and listened to the guidance of the wise and educated. I've even educated myself a bit with dietary courses at the local community college. When I stick to the rules I've always been successful. All in all, my weight has been manageable all throughout my life. When I do let myself eat with impunity, find myself suffering the consequences, and living to regret my cavalier attitude towards my eating habits, I have always been able to pull myself back onto the straight and narrow again.

Because of years spent practicing on myself, I feel safe in saying I can consolidate the successful weight loss plan into five simple steps.

1) Write it down. If you're not ashamed to write it in a notebook go right ahead and eat it. If you have any sort of conscience at all, guilt will eventually overtake you and you will realize that gluttony is that only reason you would even consider eating another dish of ice cream.

2) Include snacks to keep hunger at bay. Make sure one (preferably both) of your daily snacks is a fruit or a vegetable. Remember the guideline of eating five to nine servings per day? Here's your chance to comply.

3) Eliminate 500 calories a day from you current diet. Not as hard as it sounds, honest. Substitute a low calorie choice for a higher calorie choice twice and day and you'll probably reach your goal.

4) Get a hobby. This is closely akin to "Get a Life." If you have something to do, especially something that requires use of your hands, you will be less tempted to snack and less interested in interrupting your activities to eat.

5) Move your body around for 30 minutes each day. Take a walk (outside in nice weather, indoors on a treadmill otherwise), lift weights, swim, take up a sport. This part is important; do not rationalize your way around this by claiming you are "too busy."

Diet and weight management are basic to living a good life. If you can create a good mental attitude about eating you can expand this attitude into other areas of your life.

One final tip - get a diet and exercise buddy. A friend with similar goals and mindset can be a great help with encouragement, strength and distraction from alluring foods. Don't hide your goals under a rock. Let them see the light of day and let your buddy work towards your goals with you.